Saturday

Saturday

Big game for the Revs this Saturday!!

 

SATURDAY

Sweat

CORE
Plank Walks
Handstand Holds
Hollow Holds
KB Russian Swings

WOD : For Time
25 Medball Thruster 20/14
25 Step Up and Over 24/20
50 KB Deadlift 70/53
Run 800m
50 KB Deadlift 70/53
25 Step Up and Over 24/20
25 Medball Thruster 20/14

 

CrossFit

STRENGTH
Front Squat
5-5-5, then 2-2-2 with pause at bottom and knee

WOD : Partner WOD
100 Wall Ball 20/14
66 Thruster 115/75
100 KB Lunges 53/35 (OH if able)
Run 1 mile (x200m)

The Program

1. Hang Squat Snatch
5-5-5-5

2. High Bar Back Squat
5-5-5-5, then 2-2-2-2 with 1s pause in bottom and 1s pause at above knee

3. 3 Rounds
60s Thrusters 115/75
rest 2m
60s GHD Situps
rest 2m
60s Double Unders
Rest 1m

Click Here to Schedule a Free First Class→

Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

Please sign up below and a coach from our staff will reach out to you with information.

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